I am a 50-year-old woman and a teacher by profession. My height is 5 feet 4 inches while I weigh 57 kgs. I am not overweight and am quite healthy. I walk daily for 45-minutes. Since my profession requires me to stand for at least four to five hours a day and then sit at the desk for the rest of the day correcting papers and going through books - my legs and upper body tends to feel stiff and tired by the end of the day. Please can you suggest some stretches that will give me relief from tired and sore muscles? I have no time to go to a gym and want to do something simple at home.
— Trina
Dear Trina,
Repetitive strain on the upper body and legs can be due to long hours of sitting or standing. This could strain on your muscles, tendons and connective tissue.
Stretching promotes relaxation; resulting in release of muscular fatigue and tension. It is one of the key components of a balanced fitness programme. Remember, a muscle in constant contraction requires more energy to accomplish activities.
It is a great idea to take short breaks to simply stretch and release stiffness and tension from your muscles while at work. Make use of small available opportunities to stretch - lunch break, in between classes, even while sitting at your desk (do the upper body stretch routine).
LOWER BODY STRETCH ROUTINE 1) CALF STRETCH
Take a giant step forward with the right foot, keeping the right leg bent and left leg straight. Then, move your hips forward toward your bent right knee. Keep both feet pointing forward and left heel hanging on the ground. Hold in this position for few seconds then change sides.
2) FRONT OF THE THIGH
Stand tall; grasp right foot with right hand. Bring your foot towards the hip, keeping knees together. Hold and then repeat with the other leg.
3) BACK OF THE THIGH
Slowly raise one leg and rest it on an elevated platform, such as a park bench or ledge. Keeping your hips square, bend at your waist and lower your trunk forward. Hold and repeat with the other leg.
4) WAIST STRETCH
With your feet shoulder-width apart, knees slightly bent and toes pointing straight ahead, place your right hand on your hip while you extend your left arm over your head. Slowly bend at the waist to the side and hold. Repeat on the other side.
UPPER BODY STRETCH ROUTINE 1) SHOULDER STRETCH
Cross the right arm horizontally over your chest, placing your left hand or forearm just above your elbow joint. Now, pull the right arm closer towards your chest.
2) CHEST STRETCH
Sit with both your hands behind your back. Now, clasp your hands behind your back and slowly lift your hands up until you feel a stretch in your pectorals.
3)UPPER BACK STRETCH
Clasp your hands in front of you so that you feel the stretch in your upper back. Lower your head during the stretch so that your chin is close to your chest.
4) NECK STRETCH
Drop your head to the right side bringing your ear close to your shoulder. Then slowly return to the center. Now, switch sides. And repeat.
STRETCHING BASICS
• Stretch smoothly, never bounce.
• Breathe slowly, deeply and naturally.
• Remain relaxed and feel the stretch.
• Hold each stretch for 10 to 20 seconds.
— Trina
Dear Trina,
Repetitive strain on the upper body and legs can be due to long hours of sitting or standing. This could strain on your muscles, tendons and connective tissue.
Stretching promotes relaxation; resulting in release of muscular fatigue and tension. It is one of the key components of a balanced fitness programme. Remember, a muscle in constant contraction requires more energy to accomplish activities.
It is a great idea to take short breaks to simply stretch and release stiffness and tension from your muscles while at work. Make use of small available opportunities to stretch - lunch break, in between classes, even while sitting at your desk (do the upper body stretch routine).
LOWER BODY STRETCH ROUTINE 1) CALF STRETCH
Take a giant step forward with the right foot, keeping the right leg bent and left leg straight. Then, move your hips forward toward your bent right knee. Keep both feet pointing forward and left heel hanging on the ground. Hold in this position for few seconds then change sides.
2) FRONT OF THE THIGH
Stand tall; grasp right foot with right hand. Bring your foot towards the hip, keeping knees together. Hold and then repeat with the other leg.
3) BACK OF THE THIGH
Slowly raise one leg and rest it on an elevated platform, such as a park bench or ledge. Keeping your hips square, bend at your waist and lower your trunk forward. Hold and repeat with the other leg.
4) WAIST STRETCH
With your feet shoulder-width apart, knees slightly bent and toes pointing straight ahead, place your right hand on your hip while you extend your left arm over your head. Slowly bend at the waist to the side and hold. Repeat on the other side.
UPPER BODY STRETCH ROUTINE 1) SHOULDER STRETCH
Cross the right arm horizontally over your chest, placing your left hand or forearm just above your elbow joint. Now, pull the right arm closer towards your chest.
2) CHEST STRETCH
Sit with both your hands behind your back. Now, clasp your hands behind your back and slowly lift your hands up until you feel a stretch in your pectorals.
3)UPPER BACK STRETCH
Clasp your hands in front of you so that you feel the stretch in your upper back. Lower your head during the stretch so that your chin is close to your chest.
4) NECK STRETCH
Drop your head to the right side bringing your ear close to your shoulder. Then slowly return to the center. Now, switch sides. And repeat.
STRETCHING BASICS
• Stretch smoothly, never bounce.
• Breathe slowly, deeply and naturally.
• Remain relaxed and feel the stretch.
• Hold each stretch for 10 to 20 seconds.
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